Tag Archives: sleeping

A woman having difficult sleeping

The Importance of Sleep for Your Physical and Mental Health

Why Sleep Deserves More Attention

Sleep is often the first thing we sacrifice when life gets busy. But research confirms that sleep isn’t just about feeling rested—it’s a biological necessity that impacts nearly every system in the body. Poor sleep has been linked to increased risks of heart disease, a weakened immune system, and weight gain. It also plays a direct role in mental health, with evidence linking disrupted sleep patterns to anxiety, depression, and other psychiatric disorders.

A recent study in PubMed found that individuals who go to sleep before 1 a.m. experience better overall well-being, regardless of whether they consider themselves “night owls” or “morning people.” Additionally, a review of research in ScienceDaily suggests that disruptions to sleep and the body’s internal clock can worsen psychiatric disorders.

Whether you’re a teenager navigating screen time, an adult balancing work and family, or an older adult noticing changes in your sleep, prioritizing rest is one of the most powerful ways to support long-term health.

How Sleep Affects Your Body and Brain

Physical Health: More Than Just Feeling Tired

Consistently missing sleep does more than leave you sluggish—it disrupts essential biological processes. Research from the Cleveland Clinic highlights how chronic sleep deprivation impacts multiple areas of physical health:

  • Heart Health & Blood Pressure: Poor sleep can lead to hypertension and an increased risk of cardiovascular disease.
  • Weight Management: When you don’t sleep enough, your body produces more ghrelin (the hormone that makes you feel hungry) and less leptin (the hormone that signals fullness). This imbalance can prompt increased cravings, weight gain, and a higher risk of obesity.
  • Immune System Function: Sleep is crucial for immune system regulation. When sleep is compromised, your body produces fewer protective immune cells, making you more susceptible to infections.
  • Coordination & Injury Risk: A 2021 study found that sleep deprivation negatively affects balance and gait, increasing the risk of falls and accidents. Driving after 20 hours without sleep is comparable to driving with a blood alcohol level at the legal limit.

Mental Health: The Overlooked Connection

Recent research confirms that sleep disturbances aren’t just a consequence of mental health conditions—they can also be a contributing factor. A large-scale study published in PubMed found that individuals with misaligned sleep schedules had an increased risk of mood disorders, including anxiety and depression.

  • Chronic Stress & Anxiety: Sleep deprivation raises cortisol (the stress hormone), which can make it harder to manage stress effectively.
  • Risk of Depression: Studies show that disrupted sleep patterns increase vulnerability to depression. Conversely, better sleep habits have been linked to improved mood and emotional resilience.
  • Cognitive Function & Memory: Poor sleep impairs memory retention and decision-making. Long-term sleep deprivation has even been associated with an increased risk of Alzheimer’s disease.

Learn more about how to recognize and manage the symptoms of stress.

How Sleep Needs Change With Age

Teens & Young Adults: The Battle Against Sleep Deprivation

The American Academy of Sleep Medicine recommends that adolescents between 13 and 18 get 8–10 hours of sleep per night, yet a 2021 CDC survey found that 77% of high school students don’t meet this recommendation. Early school start times, increased screen exposure, and social media use before bed are among the top contributors.

Research has also found that delaying school start times leads to improved sleep duration, better focus, and higher energy levels among students, parents, and even teachers.

What helps?

  • Establishing a consistent bedtime routine
  • Limiting social media and screen use before bed
  • Creating a dark, cool, and quiet sleep environment

Adults: Balancing Work, Family, and Sleep

Most adults need 7–9 hours of sleep per night, but stress, work schedules, and technology often interfere. The Cleveland Clinic reports that adults who regularly fall short of this recommendation have a higher risk of chronic diseases like hypertension, diabetes, and heart disease.

What helps?

  • Maintaining a regular sleep schedule—even on weekends
  • Avoiding caffeine and heavy meals late in the evening
  • Creating a nighttime routine to signal the brain that it’s time for rest

Older Adults: Sleep Changes & Cognitive Health

As people age, sleep patterns shift, often leading to lighter sleep and earlier wake times. While this is natural, research suggests that chronic sleep disruptions can accelerate cognitive decline and increase the risk of Alzheimer’s disease.

What helps?

  • Staying physically active during the day to promote deeper sleep
  • Managing underlying conditions like sleep apnea that may disrupt rest
  • Avoiding excessive daytime naps that interfere with nighttime sleep

Common Sleep Disruptors & How to Fix Them

1. Screen Time & Blue Light

  • A study published in MDPI found that excessive social media use before bed negatively impacts adolescent sleep quality. Blue light from screens suppresses melatonin, making it harder to fall asleep.
  • Solution: Reduce screen time at least one hour before bed or use blue-light-blocking glasses.

2. Inconsistent Sleep Schedules

  • A PubMed study found that individuals whose sleep schedules are misaligned with their body’s natural rhythm are at a higher risk for mental health disorders.
  • Solution: Keep a consistent sleep routine, even on weekends.

3. Stress & Racing Thoughts

  • High-stress levels and anxiety can make it difficult to relax at bedtime. Over time, this creates a cycle of sleeplessness and increased stress.
  • Solution: Mindfulness, deep breathing, and progressive muscle relaxation can help calm the mind before bed.

The Long-Term Consequences of Poor Sleep

If sleep deprivation continues long-term, it can have serious effects on health:

  • Higher risk of heart disease and hypertension
  • Increased likelihood of obesity and diabetes
  • Weakened immune system and slower recovery from illness
  • Cognitive decline and memory problems
  • Higher rates of depression and anxiety

Fortunately, research also shows that improving sleep habits can significantly enhance both physical and mental health outcomes.

Prioritizing Sleep for Better Health

Sleep isn’t just about getting through the next day—it’s an investment in long-term well-being. Studies confirm that better sleep can lower stress, support brain function, and reduce the risk of chronic disease.

If you’re struggling with sleep, don’t ignore the signs. A conversation with your primary care provider can help identify underlying issues and create a plan for better rest.

Need support for better sleep? Schedule an appointment with your MPCP provider today.

A Good Night’s Sleep in Anxious Times

By: Michael Volker, CRNP

During office visits, it’s not unusual for patients to tell me they’re experiencing stress and anxiety due to the pandemic, and it’s spoiling their sleep. This is normal, I tell them: COVID-19 messes with our lives in many ways, including our ability to sleep well.

Getting a good night’s sleep is more important than ever in these troubled times. If you’re well rested, you lower your risk of getting sick, reduce stress and depression, and generally feel better.

Here are some tips I give my patients who are having trouble sleeping. They’re designed to put your mind at ease so you can get restful, healthful sleep.

Understand what makes you anxious
Think about why your anxiety is bad at bedtime and what you can do to ease it. Do you watch TV news at night? Spend time on social media? Worry that you’re going to get the virus? All these can raise your anxiety level and increase sleeplessness. While it’s impossible to shut off all worry, it helps to avoid things that make you anxious, especially at bedtime.

Exercise during the day
Moderate exercise for at least 30 minutes five or more days a week can help you relax and fall into a deep sleep. Moderate exercise could be a brisk walk where you can still carry on a conversation. Vigorous exercise, like running, is also good, but do it at least two hours before going to bed.

Limit nap time
Long daytime naps can interfere with nighttime sleep. If you do nap, limit yourself to 30 minutes and avoid napping late in the day.

Avoid alcohol and caffeine
Both of these can mess up your natural sleep rhythms and cause wakefulness. Stop drinking alcohol at least two hours before bed, and try not to drink caffeinated beverages after 2 p.m.

Instead, try herbal teas in the evening to relax and unwind. Popular choices include chamomile and lavender, available in many stores.

Develop a bedtime routine
Having a regular bedtime routine tells your mind and body it’s time to slow down and prepare for sleep. Tailor your routine to your own needs, but it could include:

  • Keep to a sleep schedule. A regular bedtime helps maintain your body’s internal clock.
  • Prepare your bedroom. At night, you want a dark, quiet and cool room to fall asleep. Try adjusting your thermostat to a lower temperature, changing to cotton or bamboo linens, or taking a shower/bath before bed.
  • Wash your sheets regularly. Clean linens can also help you fall asleep faster.
  • Quiet your mind. Before you go to bed, empty your worries and anxieties. For example, write down what you have to do the next day and then put it in a drawer. Or write down your anxious thoughts, then crumple the paper and throw it away to let your worries go.
  • Turn off your TV, phone and other electronics at least one hour before bed. Using devices in the bedroom leads to higher insomnia, a later wake-up time, shorter sleep duration, and greater fatigue. If you are watching TV or using your phone at night time, turn on the blue light filter or wear blue light filtering glasses.
  • Find relaxing bedtime activities. Calm your mind by reading a book, listening to soothing music, deep breathing, or meditating.

Try melatonin instead of sleeping pills
Melatonin is a hormone in your body that plays a role in sleep. It is available as a supplement, which some people take to help them fall asleep. Melatonin is not habit forming. Try to avoid other night time medications, such as Tylenol PM or Advil PM. These contain diphenhydramine (Benadryl). Usually they only help you fall asleep and do not promote restful sleep, and diphenhydramine can also become habit forming.

If you wake up
If worry makes you wake up in the middle of the night, try this:

  • Don’t lie there, get out of bed.
  • Remove yourself from the bedroom or sit in a chair in the bedroom.
  • Do screen-free activities to get sleepy again.

Know when to contact your doctor
During this time of COVID-19, nearly everyone has an occasional sleepless night, but if your sleeplessness continues, contact your MPCP provider. We can help you identify and treat any underlying causes that may be keeping you from a good night’s sleep.

More resources for you:
9 Resources for Coping with Coronavirus Anxiety, Healthline
9 Tips for A Good Night’s Sleep, Psych Central

 

Michael Volker, Certified Registered Nurse Practitioner, received his B.S. in Nursing degree from University of Maryland Baltimore School of Nursing and his M.S. in Nursing degree from Walden University, Minneapolis, Minnesota. Mr. Volker is certified by the American Academy of Nurse Practitioners. He sees patients in the Arundel Mills office.